Kids Special, Easy and quick, healthy snack Masala Makhana or foxnuts recipe

Healthy habits should be cultivated from the childhood. Nowadays trend is like kids are hungry want something to munch on, grab some packaged food and voila problem solved. No not at all, you are creating more problems for them, unhealthy lifestyle you are passing on. There are easy options available which are healthy too, why not try them. Get some peanuts, dry fruits or some snacks cooked at home. Easy snack recipes are there which requires minimal cooking and cooking time is also very less. Just make them and store them in airtight jars. I will share few recipes which are really quick and easy to make. One of them is Masala Makhana or you call it foxnuts.

Benefits:

Makhanas are lotus seeds and have so many health benefits. In Indian people make various makhana recipes like kheer, curry or raita. They are good for weight loss as they are low on calories and protein rich so makes stay full for longer durations. They help manage your blood pressure level as they are low on sodium and high on potassium. It is a good source of important mineral calcium which is helpful for your bones. Regular consumption of it will help fight free radicals and acts as an anti-aging agent. The astringent properties of it help reduce kidney problems. It is also good snack option for diabetic patients. In short loaded with all the goodness.

*You know what, Getting fox nuts from lotus plants is really skilled job and requires lots of hard work. I am definitely going to write blog on it.

let’s start our Masala Makhana recipe,

Ingredients:

  • Fox nuts / Makhana (50 gms)
  • Ghee (2/3 tbsp)
  • Red chili powder (1/4 tsp)
  • Turmeric powder (1 tsp)
  • Salt (as per taste)

Recipe:

Actually it is very easy and quick recipe.

Take a pan and add ghee to it. Switch on the gas and let get little hot. Once hot add Turmeric powder, red chili powder and salt to it. Just mix it and add your fox nuts to it. Roast them nicely to get crunchy texture.

*I use lots of ghee to make them crunchier and get that awesome ghee flavor.

So this recipe can have lots of variations, when I want them plain I just add Ghee and salt which make them kids friendly and yes add sendha namak to make it fasting friendly. Even for health benefits I generally use sendha namak or black salt in it. If you want to get some chatpata flavor, just roast them in ghee and at the end add some chat masala and toss them nicely and your chatpata flavor is ready. You can add dry mint powder to give mint flavor so it is up to you to add your favorite flavors but they are surely healthy snack options. Yes, you can give them cheesy flavor too, you need to get some cheese powder and add it after roasting you makhana well and your kids are going to love it.

You can also make Makhana chat. Roast your makhanas in ghee. Add sweet tamarind & dates chutney and green mint & coriander chutney. Chop some onions & tomatoes, some roasted peanuts, some chat masala, sprinkle chopped coriander leaves and your chat is ready to serve with hot tea or coffee as evening snacks.

Do try this recipe and let me know how was your experience with this healthy snacks option. As I always say shower your love with likes & comments. Also you can request any complex recipes you want me to try and make it simple.

Thanks for checking my recipes πŸ™‚

Eat healthy & live healthy. Be happy always!! πŸ™‚

Very tasty and easy to make Aamla Pickle or Aamla Launji

Single woman can take care of whole family, but when it comes to her own health, they neglect it. Many a times they are busy with households or job workload or kids, so simply they avoid taking care of themselves. They know exact likings of family members but often forget to cook something they like. My suggestion to all those lovely ladies is take care of yourself too. What you can do is add smaller changes to lifestyle. Add healthy things in your everyday food, some fruits with your breakfast or lunch, few good nuts when you feel like eating in between your meals etc… Today I have Aamla recipe for you all which is also a good option to add to your diet when in season.

Benefits:

Aamla or Indian Gooseberry are very interesting fruit, small in size and has big health benefits. They are best source of Vitamin C, has antioxidant properties, good source of fiber and what not. They are good to control your sugar level, they help reducing risk of cardiovascular diseases, they are good for your immune system, they have blood purifying properties etc… In short they help you increase your immune system, help getting good skin and great for you hair too, what else we can ask. Let’s try n add them to our meal plans.

Jumping to our recipe,

Ingredients:

  • Aamla or Indian Gooseberry (250 grams)
  • Mustard Oil or sesame oil (2 tbsp)
  • Cumin seeds / Jeera (1 tsp)
  • Fenugreek seeds / Methi dana (1 tsp)
  • Fennel seeds / Saunf (1 tsp)
  • Asafetida / Hing (1 pinch)
  • Ginger (1 inch piece grated)
  • Jaggery (As per taste – about 1 cup)
  • Red chili powder (1 tsp)
  • Turmeric powder (1 tsp)
  • Cumin powder (1 tsp)
  • coriander powder (1 tsp)
  • Fennel powder (3 tsp)
  • Salt (As per taste)
  • Black salt (3/4 tsp)
  • Garam Masala (1 tsp – optional)

Recipe:

Take pan and boil water. Once water starts boiling add washed aamla to it. Let them boil for 10 minutes. After 10 minutes check with knife whether they are properly boiled or not. Slice them by hand when they get cold.

Put pan on gas stove and switch it on. Add oil to it. Once oil is hot enough start adding whole spices we have taken, add fenugreek seeds, jeera and saunf to it. Add pinch of hing. Let them cook a little. once they are done add grated ginger to it and let it cook too.

When your ginger is cooked add your sliced aamla to it. Add your dry spices, red chili powder, salt, black salt, turmeric powder, jeera powder, coriander powder, saunf powder and mix them all nicely.

Now mix jaggery to it and let it cook for till jaggery melts and makes nice gravy to your pickle. Add little garam masala if you like it. It is completely optional.

Cook it nicely for 2 minutes and your spicy and sweet aamla pickle or aamla launji is ready.

You can store it in glass jar and it has good self life, so you can store it for few months. You can eat it with chapati or paratha. Serve it with your regular sabji and chapati like any other pickle.

Do try this recipe and let me know how was your experience with this sweets and sour delicious achaar. As I always say shower your love with likes & comments. Also you can request any complex recipes you want me to try and make it simple.

Thanks for checking my recipes πŸ™‚

Eat healthy & live healthy. Be happy always!! πŸ™‚

Upma

Easy and Healthy Breakfast recipe: Vegetable Upma

Upma very popular breakfast recipe which is common across Karnataka, Kerala, Maharashtra, Tamil nadu, Andhra Pradesh and where not. Very easy to cook and very healthy breakfast made out of semolina (Sooji) and sometimes coarse grinded rice. You get different flavors and recipes across India.

Semolina or Sooji is rich in Protein and Vitamin B. It is considered good for heart health and liked by many for supporting weight loss. But yes it is a wheat product which makes it high in carbohydrates, should be avoided by PCOS or Thyroid patients or can be taken in smaller quantities.

Talking about today’s recipe we are going to make Vegetable Upma which will have lots of vegetables and little quantity of Semolina or Sooji. Whenever I cook Vegetable Rice / Vegetable Khichdi / Vegetable Upma I make sure to add lots of seasonal vegetables available at home. You can do the same to include healthy vegetables in your meal.

Ingredients:

  • Semolina or Sooji (1 cup)
  • Salt (as per taste)
  • Turmeric Powder (1/2 tsp or you can avoid it completely)
  • Red Chili Powder (1/2 tsp or you can avoid it completely)
  • Mustard Seeds (for tempering)
  • Jeera Seeds (for tempering)
  • Pinch of Hing (asafetida)
  • Ghee / Oil (1 tsp for tempering, I have added 2tsp)
  • Onion (1 Big Onion)
  • Green Chilis (as per taste)
  • Curry leaves
  • Coriander leaves to garnish
  • Lemon Juice (2 tsp)
  • Chana Daal (1/2 tsp optional)
  • Urad Daal (1/2 tsp optional)
  • Vegetables of your choice
    • Green Peas
    • Boiled Corn
    • French beans
    • Capsicum
    • Baby corn
    • Potatoes
    • Tomatoes
    • Carrots

Recipe:

First chop all the vegetables and keep it aside.

Dry roast Semolina or Sooji and keep it aside.

Take pan and put on gas stove to heat it. Once the pan is heated add ghee or oil. let it get heated and add mustard seeds and let them splutter. Add jeera and pinch of hing. Now add curry leaves. If you want you can add Chana daal or Urad daal at this time and let it cook till it gets golden color. You can avoid it completely.

Now add finely chopped Onions and green chilis. Let them cook till onions become transparent in color.

Tips: You can add Peanuts or Cashew nuts if you like. It will add crunchy texture to your upma while eating.

Once Onions are cooked add chopped vegetables and let them cook for few minutes. Keep the lid on to reduce cooking time for vegetables. While vegetables are getting cooked, keep water to boil on the other burner so that you will have hot water ready for cooking your Upma fast.

Once vegetables are cooked add your roasted semolina or sooji to it and mix all together. Now add your dry spices and salt as per taste.

Tips:

  1. Add your vegetables ordered by hard to cook goes first and easy to cook goes last. Let’s say potatoes, carrots and beans will take time to cook so add them first. Add capsicum or boiled peas and corns after vegetables are cooked a little so that they won’t become mushy and you can have bites of them while eating.
  2. Use boiled water to reduce cooking time. It will save your time as well semolina will get cooked nicely with hot water.

Now add boiling water to the mixture. be careful while adding water as the temperature created will make the water splutter and you can get burnt. So carefully and slowly add water to it, little at once. When you feel the water is appropriate and after mixing no lumps are there, let it cooked with lid on.

Tips: Water quantity is based on type of Semolina or Sooji you are using. You can’t blindly add water to it. Just check while adding water to it. If you like you can keep running consistency or you can have khichdi kind of texture, totally depends on your liking.

Just cook for five minutes. Add lemon juice to it and your yummy healthy Upma is ready to eat.

Garnish it with fresh coriander leaves and Namkeen like bhujiya sev, or you can grate fresh coconut on it.

Enjoy your hot Upma with ginger tea or have it as a light dinner option. It can also help in your late night spicy food cravings.

Do try this recipe and let me know experience in comments below. As I always say shower your love with likes & comments. Also you can request any complex recipes you want me to try and make it simple.

Eat healthy & live healthy. Be happy always!! πŸ™‚

Thanks for going through my blog, happy to have you.

Healthy and easy recipe of Bajra Khichdi / Millet Khichdi – winter special

Have you heard of khichdi? it’s magic of mixing together rice & daal and cooking in a single pot. When you are hungry and want to eat light… go for it. When you are sick and don’t feel like eating… go for it. When you want to enjoy spicy treat for your taste buds with one pot meal… just go for it. It is simple to cook and requires minimum cooking time. You need to taste it to relish it.

When you are a fan of Khichdi.. you need to try this variant of khichdi as well. It is healthy and best food to keep you warm in winter season. Millet is a superfood, loaded with fibers which takes care of your digestion, it has various antioxidants, rich in magnesium and iron, what else you can ask.

Khichdi generally is cooked with rice and different pulses but this bajra khichdi is healthier version when you want to avoid rice or want gluten free option. Now that you know importance of Bajra / Millet, let’s start cooking to enjoy all the goodness.

Ingredients:

  • Bajra / Millet (1 cup ) soaked over night or at least soaked for 6 hours
  • Salt (as per taste)
  • Moong daal / Yellow split lentils (1 cup)
  • or Chilka wali Moong Daal / Split green gram with skin (1 cup)
    • *I added both to give nice flavor, you can add any one or both like me.
  • Vegetables of your choice
    • Onion
    • Capsicum
    • Green peas
    • Carrots
    • Boiled corn
    • Tomatoes
    • Potatoes
  • Green chilies (as per taste )
  • Dry Spices
    • Turmeric (1 tsp)
    • Red Chili powder (1 tsp)
    • Coriander powder (1 tsp)
  • Mustard seeds (for tempering)
  • Jeera (for tempering)
  • Pinch of Hing (asafetida)
  • Ghee or Oil (1 tbsp)
  • Coriander leaves to garnish

Recipe:

First cut all the vegetables and keep it aside.

Take soaked Bajra and remove access water and grind it coarsely in mixture.

Tips: I have grinded a bit more, you need to grind it really less. like just churn it for a minute or so with medium speed.

Wash your pulses and keep them aside to soak a little bit.

Switch on gas and put cooker on it. Add oil / ghee into cooker and get it hot a little. Add dry red chili into hot oil. Add mustard seeds and jeera, let them splutter, add pinch of asafetida. Now add your chopped onions & green chilies and let them cooks until soft and pink in color. Add ginger garlic paste if you want to add strong flavors to it. When onions are cooked, add chopped tomatoes. I add all the vegetables at the same time to reduce cooking time. We are cooking them in a cooker so no need to cook them before hand. Add all chopped vegetables, soaked pulses and grinded bajra. Sprinkle your dry spices on top of them and give them a good stir.

Tips: When you want to cook with ghee or butter, just add a little bit of oil before to prevent it from burning fast.

Add some water to it and close the cooked lid. Let it whistle on high flame, than you can lower the flame and let it whistle twice. Switch off the gas and let the pressure come out by itself so that bajra will be cooked nicely with pressure inside.

Once cooked, garnish it with chopped coriander leaves and serve hot with lots of ghee and curd on the side. You can also have pickle or green coriander chutney with it. Enjoy your delicious khichdi cooked in no time.

Do try this recipe and let me know experience in comments below. As I always say shower your love with likes & comments. Also you can request any complex recipes you want me to try and make it simple.

Eat healthy & live healthy. Be happy always!! πŸ™‚

Thanks for going through my blog, happy to have you.

Besan Pithla Jhunka

Traditional Maharashtrian food Jhunka Bhakri/ Pithala Bhakri

Have you ever tried Jhunka Bhakri / Pithala Bhakri ? Yes or No be the answer, you are going to love this simple yet tasteful and of course wholesome food. Best part is, it gets ready in no time and requires minimal ingredients. Sounds amazing no? let’s start than.

Oh yes. important part it is made with chickpea flour, so healthy option for you. It has more protein than other flours, rich in vitamins and minerals, packed with fiber, has less calories.. oh my god. Loaded with all the good things. I cooked Jowar Bhakri, to complement and double health benefits, to go with Pithala.

Ingredients :

  • Chickpea Flour / Besan (1 Cups)
  • Jeera (for tempering)
  • Mustard seeds (for tempering)
  • Hing (for tempering)
  • Oil  (1 tbsp for tempering)
  • Onion (1 medium onion)
  • Garlic (4/5 cloves)
  • Green chilies (1/2 as per your taste)
  • Turmeric (1 tsp)
  • Red chili Powder ( 1 tsp)
  • Salt (1/2 tsp)
  • Water (as required)
  • Coriander leaves (for garnishing)

Recipe:

First heat the pan and add oil into it. Once oil is hot, add must mustard seeds. Let them pop and add Jeera to it. Add pinch of asafoetida or hing. Add chopped onions and let them cook till transparent.

I have chopped and added one small cherry tomato as well, just because it was grown at home and I wanted use that cute one in my recipe.

Till the onions are cooking, let’s prepare besan paste.

Take 4/5 cloves of garlic and 1/2 chilies as per your taste. Make paste in Mortar & pestle.

Tips: Add pinch of salt to stop chilies & garlic popping out of mortar.

Take mixing bowl and add besan / chickpea flour. Now add turmeric, red chili powder & salt as per taste. Add the garlic & chilies paste to it. Now add water to make runny consistency.

Tips: You need to add lots of water to make runny consistency. As the mixture is going to thicken up once we start cooking it. I made a mistake and got little sabji like texture. when you are planning to eat it with Bhakri or Rice, you need to have little liquid kind of consistency.

Now when you onions are ready and transparent in color, add this besan paste to it. and stir it continuously. Add water if you feel, it is getting thicker than required.

Keep stirring with medium flame, for like 4/5 minutes. Now once you feel it has cooked a little, cover with lid and let it cooked for a while. Your tasty and awesome Jhunka or Pithala is ready. Serve it hot with roti or rice. Have some curd with it, you are going to love the combination. You can have Rice / Jowar flour bhakri with Pithala.

Try this recipe and share whether you liked it or not. I am sure, you are going to love it.

If if you ever get a chance to go to beautiful hill stations near mumbai / pune and you see small kitchens serving jhunka bhakri / pithala bhakri, do give it a try. That too in rainy or winter season it will be yummiest ever. Authentic, simple & healthiest Maharashtrian food.

Do try this recipe and let me know experience in comments below. As I always say shower your love with likes & comments. Also you can request any complex recipes you want me to try and make it simple.

Eat healthy & live healthy. Be happy always!! πŸ™‚

Thanks for going through my blog, happy to have you.

Health Drink: Jeera Water with multiple health benefits

Have you ever tried Jeera water? I was looking for a drink which can help with indigestion issues and of course easy to prepare. I came across so many drinks like lemon & honey or lemon water with black salt but I can’t have just lemon water without sugar and if I add sugar, all the goodness of drink will be lost. Then I read about Jeera water, also one of my friend used to bring it daily to office, and when I checked the benefits of Jeera itself, I become sure of finding best solution for drink I was looking. It was a perfect fit.

So let’s start with Jeera first, Jeera/cumin seeds are used as tempering for so many daily recipes in our India. The ingredient which has so many health benefits is mostly known for it’s use in tadka.

Jeera has many medical benefits and used as a home remedy to cure digestion problems like Gas and indigestion. Jeera is also know for boosting digestion, strengthen immunity, regulating blood pressure etc… So of course when we drink Jeera water all the goodness will be doubled as it will support your daily water intake too.

First let me explain how to prepare Jeera water.

Recipe:

Ingredients:

  • Jeera / Cumin Seeds (2 tbsp)
  • Water (1 liter)
  • Lemon (1 tbsp/as per your taste – if you like it)
  • Cinnamon powder (1 tsp – if you like it)

Soak two tbsp Jeera in 1 litre water overnight. In the morning boil Jeera soaked water and after boiling it for few minute, switch off the gas and let it cool. *Tip: You can have warm Jeera water in the morning, empty stomach to start your day or you can store it in a bottle and drink it throughout the day. You can also add Lemon juice to get added benefits of lemon. If you like the taste of cinnamon, you can add cinnamon powder which is also very good option for weight loss and helps digestion.

Ingredients:

  • Roasted Jeera / Cumin powder (2 tbsp/as per your taste)
  • Curd (1 cup)
  • Water (to make buttermilk)
  • Black Salt
  • Mint & Coriander leaves
  • Little Green chillies / Ginger (If you like it)

Also if you can’t manage having Jeera water daily, you can have buttermilk with Roasted Jeera powder not only it enhances taste of buttermilk it helps in digestion too. Just Grind all the things in grinder or just beat the curd add all other ingredients and garnish with Mint & coriander leaves. Your masala chaas is ready. Drink it while having your lunch or after lunch you will get dual benefits of Jeera and Curd.

Benefits drinking Jeera Water

  1. Promotes Digestion / Boosts Digestion: In Human body salivary glands has important role in digestion. The aroma present in Jeera helps activate the salivary glands and helps in digestion or you can say boosts your digestion and helps you deal with indigestion.
  2. Treats morning sickness & nausea in pregnant women: Not only it helps in digestion, it clears toxins from your body and helps you treat various stomach related issues like acidity, gas, morning sickness and nausea. Also Jeera water facilitates milk secretion from the mammary glands and promotes lactation.
  3. Increases metabolism and helps burning fat: Jeera water is said to increase metabolism and help reducing / burning fat which helps loosing weight.
  4. Works as immunity booster: Jeera seeds are rich in vitamins like vitamin A and vitamin C which are good antioxidants that prevents damage caused by toxins & free radicals. So Jeera water is a good immunity booster.
  5. It regulates blood pressure: Jeera seeds are high in potassium content which balance outs the negative effects of salt and regulates blood pressure.
  6. Reduces LDL cholesterol (Bad cholesterol): Jeera water increases digestive enzymes and reduces bloating. Jeera water not only reduces the bad cholesterol but also increases the good cholesterol.
  7. Treats Anaemia: Jeera seeds are also high source of iron which is helpful in treating iron deficiency and cures Anaemia.
  8. Healthy Skin: When your internal system is all toxin free and your stomach issues are solved you are bound to get healthy and shining skin.
  9. It is also said that Jeera improves sleep quality and helps increasing memory.

So there are lots many benefits of drinking Jeera water and of course it is very easy to prepare. Also if you are worried about taste, don’t worry it tastes good and if you create a habit you will start liking the taste. Important thing is we are habitual of drinking tea or coffee first thing in the morning which is really a bad habit. One must drink hot water, lemon water or Jeera water first thing in the morning and you will surely get benefited.

Just sip your cup full of Jeera water in the morning or carry it in a bottle to sip throughout day. It is going to help you get the good skin, healthy tummy and weight loss too… So easy and so useful thing, don’t forget to try yourself and let me know how it helped you in comments below.

Eat healthy & live healthy. Be happy always!! πŸ™‚

Thanks for going through my blog, happy to have you.

Antioxidants

Health benefits and importance of Antioxidants

Antioxidants? What is that? Why should I include antioxidant rich food in diet?

After watching one advertisement, my husband asked me about antioxidants and I just replied him with the list of food which contains antioxidants. Though later on I thought about it that I do not have detailed information about it. So I started researching on net about it, of course knowledge Guru Google and i came across different articles which were difficult to understand. So I thought why not to simplify it with simple understanding & gathered few points which i think are really important for people to understand.

I am just jotting down my understanding which might help you.

What is the meaning of antioxidants? Why they are important for us?

Before looking for antioxidants, you must understand oxidants which are the main culprit and makes antioxidants important for your life.
Let’s try understand oxidants. Oxidants are free radicals that your body produces to defend itself against bacteria and viruses. When they become too many in number, they may start attacking and harming the cells, the damage caused by an overload of free radicals over time may become irreversible and even put us at the risk of serious diseases including heart disease, liver disease, type 2 diabetes and some cancers (such as oral, esophageal, stomach and bowel cancers). Oxidation can be accelerated by stress, cigarette smoking, alcohol, sunlight, pollution and other factors.

Now coming to Antioxidants. Antioxidants are compounds produced in your body & compounds or substances that naturally occur in certain fruits and vegetables like flavanols in chocolate, resveratrol in red wine, lycopene in tomatoes or beta-carotene in carrots. These are all different types of antioxidants. They help defend your cells from damage caused by potentially harmful molecules known as free radicals (oxidants). Eating a diet rich in antioxidants can help increase your blood antioxidant levels to fight oxidative stress and reduce the risk of these diseases.

If I simplify what I understood, it sums up as “Though antioxidants are naturally produced in our body, to stop/reduce/reverse the bad effects of oxidants we need to include continues supply of good amount of antioxidant through external sources like antioxidant rich food in our daily diet as it is extremely important to maintain the balance between antioxidants and oxidants in the body to maintain good health.
ItΒ  will also provides other benefits like slowing down the signs of ageing, making your skin look youthful and lowering the risk of heart disease. A diet rich in antioxidants is also known to keep your brain active and your gut healthy. Needless to say, all these factors help in improving the quality and length of your life”.

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Β 

Here I am making a simple list down of food for you to understand what you are suppose to include in diet.

  • Onions & Garlic
  • Vegetables like Eggplant, carrots, sweet & white potatoes, winter squash, spinach, kale, pumpkin, parsley, romaine lettuce, tomatoes, green & red peppers and celery
  • Β Fruits like grapes, mangoes, cantaloupe, apricots, watermelon, oranges, kiwi, apples, pink grapefruit, pink guava, papaya, peaches, pears and berries.
  • Tea, green tea, cocoa, red wine and dark chocolate.
  • Β Sea food, and lean meat
  • Milk
  • Nuts like walnut and almond.
  • Seeds like sesame seeds, flax seeds, hazelnuts, sunflower seeds, Brazil nuts and chia seeds.
  • Whole grains like brown rice and oat meal.
  • Mushrooms
  • Herbs like Thyme & oregano

Final verdict: Include all different types of seasonal vegetables & fruits into your diet. Add little bit of seeds and nuts into your meal preparation. That is not necessary to include exotic or so called ready made super food options available in market. Stay away from packed foods and try avoiding unhealthy eating habits. Be happy & live healthy πŸ™‚

For further information, have a look at the few antioxidants and top food sources .

1) Allium sulphur compounds: They have a very pungent flavour and distinctive odour due to the presence of Sulfur compounds in them like Leeks, onions, and garlic.
2) Anthocyanins: They are a type of flavonoid, found naturally in a number of foods, anthocyanins are the pigments that give red, purple, and blue plants their rich coloring. Top food sources are Eggplant, grapes, and berries.
3) Beta carotene: This fat-soluble red/orange plant pigment combines with other elements to form vitamin A in your body. Top food sources include carrots, sweet potatoes, winter squash, mangoes, spinach, kale, cantaloupe, pumpkin, parsley and apricots.
4) Catechins: They are a type of phenolic compounds very abundant in tea, cocoa, red wine and berries to which are ascribed a potent antioxidant activity, especially to epigallocatechin-3-gallate (EGCG).
5) Copper: This antioxidant nutrient helps your body use iron. Top food sources are Seafood, lean meat, milk, nuts, and legumes.
6) Cryptoxanthins: Cryptoxanthin is a natural carotenoid pigment. It has been isolated from a variety of sources … considered a provitamin A. Top food sources are red peppers, pumpkin and mangoes.
7) Flavonoids: They are just three among over 4,000 compounds classified as flavonoids. Naturally occurring plant pigments, flavonoids are one of the reasons fruits and vegetables are so good for you. top food sources are Tea, green tea, red wine, citrus fruits, onion, and apples.
8) Vitamin E: While there are eight forms of the fat-soluble vitamin E, Ξ±-tocopherol is the most bioactive form of this antioxidant in humans. Top food sources include spinach, kiwi, tomatoes, dandelion greens, hazelnuts, sunflower seeds, broccoli, and almonds.
9) Vitamin C: This crucial water-soluble antioxidant has actually been shown to regenerate other antioxidants. Top food sources include Brussels sprouts, cauliflower, green and red peppers, cabbage, turnip greens, sweet and white potatoes, tomatoes, and winter squash.
10) Lycopene: This fat-soluble antioxidant can mostly be found in red/pink-hued foods. The most significant source is tomatoes, but it’s also found in watermelon, pink grapefruit, pink guava, papaya, tomatoes, and goji berries.
11) Selenium: This important antioxidant is actually a mineral, and it originates in soil, where it’s soaked up by growing plants. Top food sources include Brazil nuts, brown rice, mushrooms, oatmeal, sea food, lean meat, whole grains and spinach.
12) Polyphenols: Another category of pigments, of which the largest group is called flavonoids. It includes subgroups like flavones (luteolin and apigenin), anthocyanidins (malvidin, pelargonidin, peonidin, and cyanidin), flavonones (hesperetin, eriodictyol, and naringenin), and isoflavones (genistein, glycitein, and daidzein). Top food sources include romaine lettuce, blueberries, celery, tomatoes, peaches, apples, garbanzo beans, pears, oranges, almonds, strawberries, thyme, oregano and watermelon.
13) Omega-3 fatty acids: These polyunsaturated fatty acids come in three forms: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Some plant foods have ALA, but EPA and DHA are found mainly in fish and certain algae. The human body can convert ALA to EPA and DHA, though the efficiency of conversion varies from person to person. Some people are efficient converters and may do just fine if they eat plenty of ALA. Others benefit from a direct form of DHA and EPA β€” whether from fish, fish oil or from an algae-based supplement. The foods highest in ALA are flax seeds (and flax oil) and chia seeds. ALA levels are also high in camelina oil, and there are moderate amounts in hemp seeds (and hemp oil), canola oil, and walnuts.
14) Lignans: They are a type of plant compound known as polyphenols. Lignan precursors are most abundant in flax seeds, although they’re also found in other seeds (like sesame seeds), berries, fruits, vegetables, and whole grains.
*Information mentioned above are purely collected from internet research and do not claim any scientific research.

As I always say shower your love with likes & comments. Also you can request any new informative blog you are looking for or want me to research and post it here.Β 

Thanks for going through my blog, happy to have you.

Eat healthy & live healthy. Be happy always!! πŸ™‚

Healthy and easy to make Yummy Salad without any Salad dressings

Salads… very healthy option to eat but who likes to eat it? husband? Children? Me? No way. If you want to add healthy salad to your routine, i have excellent recipe. Of course easy to make and yummy to eat.

Take your choice of salad vegetables like beetroot, carrots, cucumber, tomotaoes etc… Chop them into really small chunks. *Tip: When you chop, make them really small, they tend to loose their peculiar taste and mix with each other. It will take sometime but when you will practise it daily, you can get hold of it really fast.

Take Sprouts, you can take different sprouts like moong, black chana or other lentils. They are easy to sprout, easy to store and of course loaded with good protein, folate, magnesium, phosphorus, manganese and vitamins C and K. *Tip: You can sprouts at home, just soak them in water overnight, discard water after that and keep it to sprout. You can store them in container in fridge, like i use stored sprouts for a week.

Now the main ingredient which will give awesome flavour to your taste buds and you will love your salad like anything. Add fruits, yes fruits like pomegranate, grapes, oranges whichever you like. *Tip: you can add dry fruits too… it will give nice flavour to your salad and you will get benefits eating dry fruits too. Dry fruits are rich in vital minerals such as potassium, magnesium, phosphorus and iron.

So now, you don’t need to add any salad dressing, just add a little chaat masala and you are good to go. Your healthy and easy salad is ready to be packed for lunch and youe spouse or children will love to eat them.

Try it yourself and share with me if any suggestion you have which i can also add into my salad to make it more interesting. As I always say shower your love with likes & comments. Also you can request any complex recipes you want me to try and make it simple.

Eat healthy & live healthy. Be happy always!! πŸ™‚

Thanks for going through my blog, happy to have you.